How to Boost Testosterone Naturally: The Ultimate Guide

How to Boost Testosterone Naturally: The Ultimate Guide

How to Boost Testosterone Naturally: The Ultimate Guide

boost testosterone naturally

What’s the first thing you think of when you hear the term boosting your testosterone (what is testosterone)? Probably some scary image of needles, a guy in a lab coat, and all sorts of synthetic chemicals, right? Well, I hope that image will change in your head after today. Because I am going to show you how to increase your testosterone 100% naturally. No scary needles.

Knowing how to increase testosterone naturally is a skill that every man should possess.

Ultimate Performance PT Russel Lee says that “Athletes, anyone strength training individuals, or people simply looking to improve their quality of life, should aim to maximize their testosterone levels and keep them within the upper tier of a healthy range.”

Russ a leading personal trainer continues… “Currently, there are various sports supplements that claim to boost free testosterone levels; often these supplements can be expensive or ineffective.”

In this modern age, our testosterone levels are on a constant decline. Every year, more and more men are being diagnosed with low testosterone levels, and now more than ever, the information in this article is needed.

Yeah, you could do expensive hormone replacement. Or you could take a synthetic testosterone booster. But at the end of the day, neither of these compare to being able to boost testosterone naturally. Nature didn’t intend for you to inject yourself with hormones. Somewhere along the line, something went wrong. At your natural level, you are designed to flourish. And the world has everything available for you and your testosterone levels to do so.

That’s why I created this article. As “the ultimate guide”, I want this article to be the last resource you need when it comes to boosting your testosterone.

I have spent years researching this stuff and experimenting on myself. And in case I am incomplete, I have linked out at the bottom of this page to all the best resources for increasing testosterone around the web. I truly believe there is no better resource out there than what you’re reading right now. So without further adieu, here is the ultimate guide to boosting testosterone levels completely naturally.

How to Increase your Testosterone Naturally: The Ultimate Guide

I know you’re anxious to get going, but before we jump into the many ways in which you are going to throw your testosterone levels through the roof, let’s talk about low testosterone for just a second.

The thing is, men’s testosterone levels in 2013 ranged from 270 – 1070 ng/dL. 100 years ago men’s testosterone levels were recorded to be between 800-2000 ng/dL!

This means that the men with “low testosterone” 100 years ago would be considered men with high testosterone now. This is an alarming statistic. And the trend is continuing each and every year! It is estimated that over 14 million men currently suffer from low testosterone levels. These men are experiencing horrible symptoms such as:

1) Low sex drive

2) Difficulty achieving an erection

3) Low semen volume

4) Hair loss

5) Fatigue & lack of energy

6) Loss of muscle

7) Increase in body fat

8) Decrease in bone mass

9) Mood changes

On top of all these horrible symptoms, studies have shown that men with low testosterone have a 33% higher increase in death than men with healthy testosterone. [Source]

And another study showed that men with testosterone deficiency had an 88% increase in mortality in comparison to men with healthy testosterone levels. [Source]

It’s scary! But this article is going to help you stay out of that 88% and not be one of the 14 million men who currently suffer from a testosterone deficiency. (More Low Testosterone Symptoms in Men)

How do I know if I have low testosterone levels?

Just so you know, low testosterone is diagnosed when levels fall below 300 nanograms per deciliter (ng/dL). So if you are experiencing any of the above symptoms, what I recommend you do is head to your doctor and get your levels checked. It is an inexpensive move that can change your life.

If you can’t get to a doctor, you can get labs done yourself using Private M.D Labs, and navigating to the hormone panel for men here or the hormone panel for women (which is cheaper and will work for males but doesn’t contain “free testosterone” levels) here. Use the coupon code HEALTHY12 to save 12%.

If you’re not experiencing any of these symptoms then that’s great. But the truth is that you are still most likely low on testosterone and can still benefit highly by using these natural remedies to boost your testosterone levels through the roof. Like I said above, as years go on we are becoming less and less manly every year. So even if you are coming up high on the testosterone range, you are still low and can benefit greatly by using the tips below to boost testosterone naturally.

Ok, this is crazy, but why is this happening?!

You may be asking yourself why is this happening? Is it a natural evolution? Is it something that we can reverse? What is causing this yearly decline in men? Let’s take a look at a few of the causes below.

1) every day, crap is being pumped into our bodies

Heavy metal, fluoride, chlorine, pesticides, dioxins, and other dangerous chemicals that are in our food, products, and even the air we breath are wreaking absolute havoc on our endocrine systems (responsible for testosterone production). It’s hard to avoid these (especially if you’re a smoker) but they are major contributors to man’s decline in testosterone.

2) Our diets are embarrassing

Instead of eating like our ancestors and like the hunters that we all are, we eat a diet fit for a “barnyard animal.” Our culture sees meat and fat as the enemy, while carbs and sugars are treated like gold. High fructose corn syrup is in almost everything you buy, and this sugar is known to wreak absolute havoc on our endocrine systems. Food companies are well aware that this stuff is destroying you, but as long as people continue to indulge in it they will continue to produce it. Wake up, people! If you want to increase your testosterone level you will need to say no to most commercial modern foods.

3) We are incredibly nutrient deficient

The majority of men out there are so nutrient deficient it is borderline dangerous. In order to function properly and create the testosterone that we need to, we need certain vitamins and minerals. The most important being vitamin A, vitamin C, vitamin D, magnesium, and zinc. Vitamin D alone is a ridiculous deficiency that plagues almost 85% of people in America. We are not getting enough sun due to long office hours and the overuse of sunscreen. And forget about Zinc & magnesium, most people don’t even touch that.


These 3, among others, are all contributing to the drop in testosterone. But now that you know, you can be empowered. You can start to take steps to reverse these problems and get your testosterone levels up to where they need to be. For that, keep reading.

So, How Can We Boost Testosterone Naturally?

There are a number of things that you can do to save yourself from the era of time that we live in.

While you can’t stop breathing the air, and you don’t want to become a completely toxic avoiding hippie – there are everyday, normal things that you can do to naturally boost your testosterone levels through the roof. And these don’t require taking dangerous synthetic testosterone boosters. How do you do it? Let’s dive in.

1) Increase Testosterone With Diet Alone

Diet is the first and most important thing you need to change in order to start boosting testosterone levels in your body. You can have a huge increase in testosterone levels by just changing your diet alone. You can see this in Brett Mckay’s experiment from The Art of Manliness. Brett took his test levels from 383 ng/dL to 778 ng/dL just through dietary changes. You can read the article here.

So what dietary changes can you make to naturally boost your testosterone levels?

a) Up your cholesterol

When it comes to boosting testosterone, cholesterol is your best friend. “Say what?!?! I thought cholesterol was evil!” Hear me out…

Testosterone is literally made from cholesterol and without it you would have none. That doesn’t mean go out and pound greasy burgers and fries. But if you are smart about it, you can boost good cholesterol for great effect and actual health benefits.

So why is cholesterol not bad?

As crazy as it seems, it has lately been proven that there is no relation between cholesterol intake and heart attack as doctors once thought (and many still do). This is slowly becoming common knowledge, regardless of pharmaceutical companies’ wishes. (Trust me, this billion-dollar industry does not want you to know this. You don’t have to be a conspiracy theorist to see this.)

The real enemy is actually sugar! (it’s complicated, read on) But still, countless doctors still have no idea, and will tell you over and over that your cholesterol is too high, you need to eat less fat, you need to take statins (cholesterol-lowering medication).
It’s a dangerous lie. But with medical educations being funding and sponsored by the people who provide these drugs, it makes sense. Money is a persuasive beast.

How do I know this?

Because I have spent months educating myself on the subject in an attempt to get my own father off statins. If you really want to get into the science and proof behind these claims, read the articles I link below. And then purchase Grain Brain, and read it front to back. You won’t doubt it then.

The real danger comes when you eat a diet high in sugars and carbohydrates (90% of Americans). The sugar binds to LDL (So-called bad cholesterol – PS: It’s not even cholesterol, it’s a protein) and renders it inert. When inert, the LDL cannot pull good cholesterol (HDL) into your cells. This is bad. So what you need to do in conduction with your high-fat diet is take in a lot of cruciferous vegetables, limit your carb intake, don’t touch toxic sugars. And exercise regularly.

Still not convinced? Proof & Sources: Educate yourself!

1) Grain Brain: A book by renowned neurologist David Perlmutter. This will teach you everything you want to know to disprove the pharmaceutical nonsense that cholesterol is dangerous.

2) Our Full Guide to Cholesterol

3) Awesome article by Mark Sisson

What you really need to worry about is the level of triglycerides in your blood. High triglycerides are a big warning sign for potential cardiovascular problems and disease. Again, to keep your triglycerides low while on a high cholesterol diet, take in a lot of veggies, limit your carb intake (especially sugars), supplement with omega 3 fish oil (more fat to make your cholesterol better – ironic right?), and exercise regularly.

Good sources of fat & cholesterol:

– Whole eggs, avocado, nuts, olive oil, coconut oil, butter, shrimp, and more.

b) Eat a lot of high cruciferous vegetables

Along with helping control your triglycerides as stated above, broccoli and other veggies actually reduce estrogen levels in your body. Thus promoting higher testosterone levels. I recommend grabbing a juicer and start juicing fresh veggies twice a day. Not only will it really help your test levels, but it will have an amazing impact on your overall health. Purchasing a juicer was one of the best buys I ever made. If this is not an option, just make sure that half your plate is veggies. Your mom was right about this one. Just do it.

c) Stop eating sugars and grains

Like we mentioned in the cholesterol part, sugars and grains are terrible for creating an anabolic state in your body.

This means:

– No sodas, sugary drinks, fruit juices

– No candy or junk food

– Even no bread and pasta if you want to feel the strongest effects

Some carbs which are still pretty good to eat are things like black beans and sweet potatoes. Trust me, if you do this for your testosterone, your waistline & energy levels will thank you too.

d) Change how you eat

Starvation diets will kill your test, so avoid them. One thing to do is to eat often if you want to keep your testosterone high. Try to get 5-6 small meals a day and snack on nuts throughout the day if this isn’t feasible for you. But still, this isn’t the best way to eat. What is?

Intermitted fasting. Intermittent fasting is proven to not only boost your testosterone but to dramatically increase your HGH. Yes, you are fasting for 16 hours every day, but then you eat the same amount of calories you would have so you are not starving yourself skinny. I do this myself and find it the easiest way to stay shredded, even when not working out.

For a fantastic, more in-depth guide on what foods you should start including in your diet, check out this article from Anabolic Health. There are plenty of ideas for foods that you could use in recipes or just start including along with your regular diet!

See this article: Intermitted Fasting and Testosterone Levels

Also check out: Health Ambitions article on the Benefits of Fasting for another perspective.

Step 1 recap:

Just applying these dietary changes in your life can do amazing things for your testosterone levels. This is the first step you need to take if you are serious about boosting your testosterone. No exceptions!

2) Avoid harmful chemicals

Since one of the main reasons why our testosterone continues to drop year after year is the radical amount of chemicals in our air and food [Source] if we want a boost we need to avoid these chemicals as much as possible.

What do we need to look out for?

– Phthalates and paragons – These are four in most personal care products like lotions and shaving creams

– BPA – These are found in plastic bottles, plastic food packaging, and even on common store receipts

– Pesticides – Found on common fruits and vegetables

So what can you do?

Avoid processed foods and eat organically as much as possible.

– Buy a home air purifier and stop drinking tap water. Buy a decent water filter & get a stainless steel water bottle.

– Buy natural deodorant, toothpaste, soaps, shampoo’s, and body wash that are Phthalates and paragons free.

– Stop smoking. Seriously, this one is a no-brainer.

You don’t have to become a reclusive mask-wearing hippie to avoid over toxification. These little steps will go a long way.

3) Exercise For Testosterone

Its been proven that lifting weights can give you a 40% boost in free testosterone levels. [Source] And in order to reap the benefits, you only have to hit the iron twice a week. Stick to fewer reps with heavier weights.

A 5×5 program consisting of 5 sets of 5 reps of each exercise is best. Also, incorporate all of the full-body compound movements into your routine. These movements include the deadlift, squat, bench press, pull up, and military press and can pump surges of testosterone through your body. Click here to learn how to effectively perform these compound movements.

Even though exercise will increase your testosterone, over-training will decrease it. So make sure you are getting adequate rest and not overdoing it. Listen to your body, she will let you know.


Do sprints. Yeah, you heard me. Sprints longer than 30 seconds straight have been proven to increase your HGH by 450%. That’s not your testosterone but it’s still pretty awesome. [Source]

4) Lose Body Fat

Oh, you’re exercising now? The good news, you will likely lose body fat because of it. And carrying an extra pound on your gut will cause your testosterone levels to plummet. Studies also show that an extra 30 lb’s on a 5’10” man can accelerate your testosterone decline by 10 years.


In a recent study, testosterone concentrations of young obese males were 40–50% lower than those with normal BMI. These are astounding statistics and are proof that more fat = less T.

5) Have More Sex

Just having an erection is enough to circulate testosterone throughout your body. Cool right?

But having regular sex will also help to keep your endocrine system stimulated and to boost those test levels. In turn with increased test levels, you will crave more sex. Truly a win-win situation.


– This study shows how just the anticipation of sex cause a boost in testosterone levels in animals [Source]

– This study shows how testosterone increased after an evening of intercourse but actually decreased after an evening of no intercourse. [Source]

– And here is a study on elderly men which proves that the men who had more sex, indeed had higher testosterone. [Source]

Like I said, win-win.


Symptoms of Low Testosterone

6) Avoid Alcohol

Binge drinking and regular alcohol consumption suppress testosterone consumption. [Source] Stick to 1-2 drinks, a few times a week, if you really want to indulge without wreaking havoc on your test levels. Stick to none if you want to get the full effects.

7) Increase Testosterone by Sleeping More

Sleep is essential for everything in your life. And this is no different when it comes to your hormone levels. When you are well rested you recover from exercise quicker, have more energy, and yes, have higher testosterone levels. This study showed that after only 1 week of 5 hours or less sleep, men showed a drop in testosterone of 10-15%. This is after 1 week, and many men do this continually! [Source]

So don’t skip out on your sleep, aim for at least 8 hours.

On top of that, try to get the deepest and restful sleep you can get. This will resort to more REM which ultimately will result in more testosterone. If you have trouble sleeping, here is an awesome natural sleep supplement that can help you fall asleep quickly and enjoy a deep and rejuvenating REM sleep.

For help with this check out this article below.

– 11 Easy Tricks For Getting an Epic Nights Sleep

8) Relax & de-stress

Stress is never good. And it’s no different when it comes to your testosterone levels. Being overstressed causes your cortisol levels to surge, suppressing your natural ability to produce testosterone as we spoke about above. Exercise is great for stress levels, so if you are already doing that to boost your testosterone levels in the first place then one will build on the other.

More ways to de-stress include improving the way you work. Here is an excellent article that will help you improve the way you work, get more done while being less stressed. The best way to de-stress is to meditate. Meditation is powerful and will definitely go a long way to relaxing your nervous system, lowering cortisol, and ultimately boosting your testosterone. Try it! You might love it! I know I do.

9) Take Natural Testosterone Boosting Herbs

If you follow the 8 steps you will see an increase in your testosterone levels. But if you are hungry for more and want to take things to the next level, there are a lot of natural supplements and herbs out there that boost testosterone levels incredibly well. And after these well go over supplements that boost your testosterone as well.

*Note: If you are under 30, my recommendation is to stay away from all testosterone products! You don’t need them yet. But if you are older, and you want a little more boost, go for it under your own discretion.

Before we go into the natural testosterone boosting herbs, I should mention why I do not condone taking unnatural synthetic testosterone boosting supplements.

1) They’re not natural

2) They can have nasty side effects

3) They cause a rebound or drop in testosterone and a rise in estrogen after you stop using them. This can cause gyno, aka manboobs. Nobody wants that.

But natural supplements will not have this effect. They are generally safe, but still – consult your doctor before use.

So what are these herbs that boost testosterone naturally?

Before we hit the herbs that do work, there are a lot of natural herbs out there that I do not recommend. I will go into more detail below. Then we’ll talk about what works.

What doesn’t work?

1) Tribulus Terrestris

When you think of natural testosterone boosters, or google it, Tribulus is probably one of the first things that come up. The problem is, it doesn’t work. There are numerous studies that show that Tribulus does not increase testosterone levels, and provides no assistance in increasing muscle mass or strength. One of the two groups of rugby players was put on the herb or a placebo. At the end of the experiment, there were zero changes in testosterone levels in the Tribulus group. Says a lot. [Source]

Don’t be duped, stay clear of Tribulus.

2) Maca

Maca is a powerful proven aphrodisiac (click here for 25 more). It has been used for hundreds of years around the world to promote a higher libido. In a University study, maca was tested on men age 22-44. During this study, “the semen volume, total sperm count, mobile sperm count, and sperm motility were significantly increased after treatment with Maca.”

But! This study showed no rise in total testosterone levels but did show a slight rise in free testosterone, which at the end of the day is the most important, even though the rise was not very significant. So if you are interested in increasing your sperm count, size of ejaculation, and libido, maca will certainly do the trick. But as for boosting testosterone levels, it is not the holy grail.

What Does work?

1) Tongkat Ali Extract

Now, this is the holy grail. This is what separates the men from the boys. Tongkat Ali extract is clinically proven to increase your testosterone levels through the production of Leydig cells and to increase your free testosterone levels by means of lower SHGB levels. This way, you are available to use all the hard-earned testosterone you are producing with the steps above. (See all these studies and more here)

“You see there is a difference between your free testosterone levels and your total testosterone levels. As testosterone flows through your blood, free testosterone is chemically active and available for your body to use as it will. While other testosterone is floating around bound to SHGB (Sex Hormone Binding Globulin). This testosterone is inactive and unable to be used by your body because the SHGB renders it inert. So while you may have a high amount of “total testosterone,” much of it may be unavailable to be used by your body. So it is really the amount of free testosterone in your body that you should be concerned with.”

What Tongkat Ali extract does is decrease the level of SHGB’s in your body. When Tongkat Ali reduces the SHGB down to near nothing, your body can utilize nearly all of its testosterone at its full potential. It’s just floating around ready to make you more powerful.

It also reduces the conversion of testosterone into estrogen and stimulates the secretion of Luteinizing Hormones, which send signals to your testes to produce testosterone. On top of that, it promotes the growth of Leydig cells which are directly responsible for new testosterone production.

The combination of these 3 is incredible. And the best part is, the longer you take Tongkat Ali extract the better it works.

And on top of that, it increases libido, increases your sperm volume and quality, makes your orgasms more powerful, and has been shown to increase the size of genitalia. Read about all this and more here.

But before you buy, beware. There are a lot of dubious sources of Tongkat Ali Extract on the web. It is one of the most easily faked supplements on the web and there are a lot of assholes out there.

1) Make sure you are getting Tongkat Ali extract and not Tongkat Ali root powder. They look exactly the same.

2) The extract strength is best at 1:200

3) It has to be from Indonesia

We will be purchasing our own bulk supply from Indonesia shortly, but until then if you wish to purchase Tongkat Ali extract, buy it here. This supplier is located in North Sumatra (but they ship from Amazon via the U.S). They harvest the Tongkat Ali from the Sumatra jungle and use roots of trees >10 years of age. I know this supplier is the best because he used to purchase from, which if you search Google you will find is the most reputable stuff. But he tests every batch before sending it out and became unhappy with the quality of their product.

He now purchases from a new supplier who gets Tongkat Ali extract from the same jungle, with the same extraction process, but who performs chemical and microbiological analysis of every batch they produce, which brings me peace of mind.

By purchasing from Herbolab you will save up to $100.00 rather than from purchasing from the main supplier themselves. And this is the best and purest stuff out there.

Make sure you cycle it (typically 5 days on 2 days off) and take it the correct way. We will have a complete article on this soon, but your supplier will have detailed instructions on this.

Update: Since this article has gone live I get emails all the time from guys who have been taking Tongkat. Here’s one I got today and decided to throw it in…

“Hey Sean it’s Vlad again, I’ve been seeing tremendous strength gains in the gym with Tongkat Ali after 3 weeks. I’ve broken plateaus in several exercises. That stuff seems to be doing something, ill see what happens later on in the cycle. – Vlad”

To learn everything about this herb and read more than 12 studies of how this herb is proven to work, check out an article we wrote: Everything You Need to Know About Tongkat Ali Extract.

2) D-Aspartic Acid

D-aspartic acid is all the rage in bodybuilding right now. It is an amino acid that has a dramatic effect on your testosterone levels. Many users report seeing a rise in testosterone of 33% in as fast as two weeks while using 3,000 mg a day. How it works is it helps your body convert cholesterol and its natural resources into testosterone.

I recommend taking a compound product such as TestoFuel. TestoFuel incorporates d-aspartic acid with other natural ingredients that help boost testosterone and maximize its effects. It is truly a natural fuel for building testosterone.

*Before embarking on the d-aspartic acid route, read this article to maximize the effect of d-aspartic acid and negate any possible negative effects.

3) Ashwagandha

Ashwagandha is an awesome and extremely versatile supplement – especially for men.  Check out this Menprovement article on ashwagandha. It not only increases testosterone naturally but has also been clinically shown to:

  • Reduce anxiety
  • Significantly lower cortisol (the stress hormone)
  • Improve athletic performance (increase strength and lean muscle mass)
  • Decrease recovery time after workouts
  • Increase sex drive and improve performance
  • Improve memory and cognition

It’s well-studied and has very few side effects. The type of ashwagandha you buy matters a lot.  Here is the best ashwagandha on the market.

So out of all the natural testosterone boosting supplements out there I only really recommend Tongkat Ali extract, d-aspartic acid, and ashwagandha. There are many others out there, but none that meet the standard that these do. And most of the other ones are actually in Testofuel. But remember, use it at your own discretion. Even natural supplements can have side effects, so talk to your doctor first, and start slow.

10) Increase Your Testosterone With Vitamins

If you’re not into herbs, then just stick to regular supplements. After the diet, increasing your vital testosterone boosting nutrients is the easiest way to boost those T-Levels [Source]. Like herbs, it is certainly not required, but keep in mind if you are deficient in any of these, it is going to be harder for your body to produce more T.

After all, it’s hard to build something without the raw materials needed. This is why I made it number 9, even though it really isn’t required and you can still boost your testosterone levels with all the other steps. So what are these raw materials?

a) Magnesium

Magnesium deficiency is another widespread problem in our country. While this makes you prone to stress and muscle cramps, it also starves your body’s endocrine system of a vital mineral it needs for testosterone production. We wrote another article on how magnesium alone can send your testosterone levels through the roof. You have to check it out.
Aim to get 400 mg daily. (See the article for which type)

b) Vitamin D

Vitamin D is essential for so many functions in our bodies, and as a nation, we are chronically deficient in it. Along with increasing bone and muscular strength, Vitamin D will in fact increase testosterone levels. [Source]

Aim to take at least 6,000 IU’s daily in the form of D3. Tim Ferris from the 4-hour body recommends 6,000 I.U’s upon waking and 6,000 I.U’s at night. This may be a little overboard for you but 6,000 I.U’s a day will keep you safe from deficiency. Keep in mind it may take someone already deficient 6 months to return to baseline levels.

c) Vitamin C

Vitamin C reduces cortisol in your body. This is a very good thing. Less cortisol = more ability to produce testosterone and vice versa. So taking your vitamin C, along with de-stressing, will promote a natural anabolic environment in your body. Aim to take 1,000 mg daily.

d) Vitamin A

Vitamin A has been shown to increase testosterone levels in men by means of the suppression of estrogen levels. When your estrogen levels are high this causes a decrease in testosterone production. Blocking this production with Vitamin A will allow your testosterone to flourish. Aim to get Vitamin A from natural fresh vegetables, especially carrots.

e) Vitamin E

Vitamin E is another crucial ingredient in optimal testosterone levels. You can supplement or find it in food such as almonds and sunflower seeds.

f) Zinc

Being zinc deficient also puts a damper on your testosterone levels. Like magnesium, your glands rely on this mineral to get testosterone production started. Aim to take 25 mg daily to ensure your body is at optimal levels.

g) ZMA

Since Magnesium and Zinc both raise your test levels, it makes sense that taking a combination supplement like ZMA will work for you. The collaboration of these two supplements has been proven to increase the deepness of your REM cycles, which as we spoke about above – will raise your testosterone levels.

h) Selenium

Selenium is one of the building blocks for testosterone that Tim Ferris talks about in his book. To get a good dietary source of selenium, you can eat shellfish or Brazilian nuts. 1-2 Brazilian nuts are enough to get 200% of your daily intake. You don’t need any more than that. Read more about increasing testosterone with Brazilian nuts here. It’s a good idea to get your selenium levels checked beforehand and then adjust your diet as needed to avoid selenium toxicity.

i) Omega 3

Omega 3’s are the best source of good fat you can get. They have been shown to reduce triglyceride levels while providing your body with the fat it needs to produce testosterone. Aim to take 1,000mg + daily of high-quality omega 3’s. (EPA and DHA)

Step 10 recap:

It is important to note that you can certainly boost testosterone naturally without supplementation. Supplements are expensive nowadays and a lot of people do not like taking tons of pills. Plus, a lot of these vitamins and minerals are only needed if deficient, so I recommend getting routine blood work done to see where you are short. I can almost guarantee you will come out vitamin D deficient, so while you don’t have to take these, they will certainly help.

In Conclusion

The above 10 steps are enough to increase your testosterone levels greatly. They may even double or triple them in some cases. But we covered a lot here. So head below for a quick boosting your testosterone protocol.

Recap: Testosterone Boosting Protocol

guy with high testosterone
Now that you have a complete understanding of how to boost your testosterone, here is a protocol for any man to boost, maybe even triple, his testosterone levels. Step by step.

1) Eat a good diet daily consisting of 10 servings of fresh vegetables (recommend juicing, and go heavy on the carrots & broccoli), lots of cholesterol in the form of eggs, butter, bacon, avocados, good fat, and take in moderate levels of protein. Avoid all trans fat and limit sugars, carbohydrates, and any grains. Lastly, snack on nuts throughout the day between meals to keep your metabolism going.

2) Hit the gym and start a heavy weight lifting routine. Do all the compound exercises at least once a week, and adopt a 5×5 program, lifting the heavy but manageable weight.

3) Adopt a moderate cardio routine several days a week. Do not overdo the cardio. This will be great for stress reduction and weight loss, but overdoing it just causes more stress on the body and increased cortisol. 1 – 2 miles 3x a week at a comfortable pace is fine. Sports are even better.

4) Enjoy the weight loss accompanied by your gym and a cardio routine. This will too boost your testosterone.

5) Avoid excessive alcohol and try to limit the drinks to 3 per night, 2 nights a week. Playing designated driver will pay off in the long run.

6) Enjoy a healthy sex life with your wife or ladies that you meet on the weekends. You will be able to drive them back to your place now that you are sober.

7) Supplement with 1,000 mg Vitamin C, 6,000 I.U’s Vitamin D3, Vitamin A, 400 mg of magnesium, and 25 mg of Zinc daily. (optional)

8) Get at least 8 hours of deep restful sleep. This will be a lot easier now that you are working out, running, having great sex, and drinking less.

9) Enjoy a huge increase in your testosterone levels over the next 3 months.

Extra Credit:

10) Do sprints twice a week: Research has shown that all-out high-intensity sprints can immediately boost testosterone and raise HGH levels. This boost remains beyond recovery. [Source]

11) Only eat grass-fed meat: Dioxins are found in most commercial meat and dairy products and are some of the main toxins that wreak havoc on our endocrine system. Only eat grass-fed meats and avoid dairy to limit the effect of this toxin.

12) Supplement with Tongkat Ali Extract.

This protocol, or lifestyle, if adopted, will without a doubt provide a huge boost in your testosterone levels. Plus you will be receiving a huge boost in your overall health and quality of life.

Your skin will clear, you will lose weight, you will have an increase in energy, and your sex life will flourish.

Plus, if you want to go even further you can hit the extra credit and really take things to the next level.

So have fun and be safe, and enjoy having higher testosterone levels than 90% of the men you meet.

13) Try Out an All Natural Testosterone Booster

I recommend taking a compound product such as TestoFuel or Prime Male. These products both incorporate d-aspartic acid with other natural ingredients that help boost testosterone and maximize its effects. (Read our full in-house Testofuel review here, and our Prime Male review here. We break down each ingredient used by each product and tell of our experience using them)

Disclaimer: I am not a medical doctor. All views expressed in this article and my opinion and you should consult with your medical doctor before moving forward. Also, consult your doctor before undergoing any new exercise routine and supplementation.

Let us know your thoughts in the comments below and check out some more articles you may like to continue your self improvement journey!

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88 thoughts on “How to Boost Testosterone Naturally: The Ultimate Guide”

    • Hey PM,
      Good question. I will have to do some more research into the matter and get back to you for a 100% answer, but what I can tell you is this.
      Tongkat Ali will not make your puffy nipples worse. Unlike synthetic test boosters Tongkat ali lowers your SHGB so you body can use your natural testosterone more effectively. So when you stop taking it there is no rebound drop in test or rise in estrogen, which is what causes gyno and puffy nipples.
      My educated opinion would be that it will help, but like I said I want to do some more research on the matter and I will probably end up writing a whole article on this subject, and how to reverse pufy nipples. I too have slightly puffy nipples genetically, so I have learned a lot over the years on how to reduce them and will share in an article shortly. I will message you when it is out.

      • I have used a natural test booster(hcgenerate) before that within a month caused my genetic predisposition for male pattern baldness to begin (I have photos literally months apart that show a dramatic change : (.
        I believe that if you boost your test unnaturally high (for your body) from a supplement you can accelerate balding if you’re are prone to it. I was 23 at the time. My father’s head didn’t start getting his MPB till he was in his early 30’s.
        Something to be aware of for those of your with male pattern baldness in your family.

    • If you store more fat in your chest and legs in respect to the rest of your body then you could be a hell of an aromatizer. If you start to feel sensitive, itchy, or painful nips stop taking the supplement.
      My body tends to aromatize the HELL out of any free test increase I get and as a result of a natural test booster I have started to be itchy nips before. I don’t believe this is a very common occurrence but if you’re an obvious aromatizer (puffy nips, aforementioned body fat distribution) then you’re already in the minority.

    • Tongkat Ali has some side effects like increased aggression, and restlessness, so if you get irritable easy, it may be best to avoid it. I really like tribulus for natural test production.

    • Whatever change that will happen, I doubt it will be noticeable. It will probably increase your testosterone a bit, and therefore will make your chest less fluffy. But it won’t be noticeable.

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  2. Way cool! Some very valid points! I appreciate
    you writing this post and also the rest of the website is also really good.

    • Sorry for the late response PM. Yes, they are the same but beware as there are a lot of fakes. Also you want extract and not the root powder, which is useless. The brands I listed are 100% legit.

  3. Your method of explaining all in this post is actually good, every one be capable of easily understand it, Thanks a

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  5. I was wondering how blood measurements on the nanogram scale were conducted 100 years ago. Might you cite the specific studies showing that these were in fact, the levels achieved?

    • I would love to find a study for you Tim, but I do not have the time to go on a wild goose chase. I got those numbers from this article: Whether they are 100% accurate is not certain, but it is to demonstrate a point, which is a fact.
      The fact is, in the past 2 decades alone testosterone has declined 20% and continue to do so. By my math, the numbers make sense for 10 decades ago.
      I do know in fact that testosterone testing began as early as the 1800’s so I do not think it to be unreasonable for test levels to be recorded in 1910.
      I have found about 20 other articles backing this up, but none with the specific study you are asking for. Regardless, the tips in this article will help you.

  6. Hi Sean,
    Great article, thanks for putting all the information together. I was very surprised on the part about Cholesterol, I am getting more avocados and whole eggs lately and I think it is making a positive difference.
    I also bought D-AA and tongkat ali. The D-AA is good, but the tongkat effect was stronger. By the way the website you list doesnt seem to work.
    I am following your routine for the past couple of weeks and it’s going quite well, I do sprints in the morning and after I am done I get a cold shower (which some say also helps boost test, so you might want to include it in the article).
    Keep up the good work.

    • Hey Robert,
      That’s great to hear. Yeah Tongkat is the real deal, I am surprised it is so unknown. I will remove that website, thanks for the heads-up.
      Yeah a lot of information has come out in the last decade or so proving that cholesterol is in fact good for you, and actually has no correlation to heart disease. But I think it will be a few more years until the world will shift such a strong belief that cholesterol is the enemy. If you are interested in this you should read grain brain. It talks all about (and proves) how high carbohydrates are actually the reason for “high cholesterol” and a high fat low carb diet is great for your body, and more importantly your brain.
      Nice work on the cold showers, you are a better man than me haha I tried them but I love my hot showers too much. Will look into the effects though.
      Thanks for the comment,

  7. Well, I managed to increase my testosterone level my losing weight, adding heavy compund exercises to my workout routine and taking supplements such as tribulus!

  8. I believe legal testosterone boosters are useless. Even if it did result in a small spike in testosterone, would that be something that could give you real world results?
    I am also suspect of the fact that men 100 years ago had testosterone levels of 800-2000 ng/dL. The truth is that there are men today that are stronger and more muscular than the men from 100 years ago. Sure the “average man” of today is less than the “average man” of prior generations, but this is because we sit around in offices all day, and then come home to sit on the couch and watch tv…little to no activity.

    • The Comment is emphatically True.
      Men of YESTERYEAR or 100 yrs ago Produce more TESTOSTERONE
      than men today. They were in the 1000-2000 Range.
      Reason, Men of Yesteryear were not confronted with XenoEstrogens,
      PhytoEstrogens, and BPA’s, Bisphenol A.
      Our Food, Water, Air and Environment are Killing us Especially The Male Endocrine System.
      Sole Rationale WHY some Animal Specis, FISH, FROGS, are Male then
      Morph into Females. This is due to TOXIC WASTE.
      The Chemical Industry is Reaking HAVOC on the Male Endocrine System.
      Because of XenoEstrogens, PhytoEstrogens, BPA’s Males today are born with 3/4 less Testosterone than their Fathers or Fore-Fathers.
      I raised the same question to my Endocrinologist, He informed me the Statement is Fact.
      At 60 years old, I successfully raised my Testosterone level from a baseline of 310 ng/dl to 914 nd/dl in four months on a 100% RAW FOOD Diet with No Exercise.
      I am an advocate of Exercise.
      This phase of my Research ingesting, Genuine, Pure, Authentic Unadulterated, TONGKAT ALI, exercise was not incorporated.

      • Awesome comment Imhotep.
        Congratulations on being able to TRIPLE your testosterone naturally. It’s really that easy, just diet. Everything else is gravy.
        Let me know how the Tongkat Ali works for you. That stuff is powerful.
        Thanks again.
        – Sean

        • 10-16-14
          Tongkat Ali is GOD’s Greatest Gift to Mankind in Natural Medicine.
          Most Important, Tongkat Ali is HIDDEN KNOWLEDGE or it used to
          be Hidden Knowledge.
          The Genie is OUT OF THE BOTTLE. Today, Tongkat Ali is THE MOST
          Bastardize Herb in the World by unscrupulous marketers.
          I’ve been ingesting Herbs since 1974. I’ve tried every Herb Imagineable.
          I’ve never ingested anything as Potent as Tongkat Ali.
          Tongkat Ali is the most POTENT Herb in the World.
          Tongkat Ali is FIVE TIMES more Potent than the BEST Wild Crafted Ginseng.
          Tongkat Ali will TRANSCEND any MAN from Clark Kent to SUPERMAN !!!!!!
          There is a video on the Internet with Native Malaysian Men WORSHIPING and PRAYING to Tiny, Scrawny, Tongkat Ali plants.
          That in and of itself is a Testament to the Greatness and Power of Tongkat Ali. When I saw this I was AWE-STRUCK…
          Catch 22, it has to be the Correct Tongkat Ali which is Medicinal Tongkat Ali
          Licensed by the Health Ministry in the Country of it’s Origin.
          You cannot buy Geninue, Pure, Authentic, Unadulterated, Tongkat Ali from American Health Food Stores nor Brick and Mortar Establishments.
          99.99% of All Tongkat Ali sold in the United States in Health Food Stores
          and Brick and Mortar Establishments is UNDER DOSED and FAKE.
          FDA, will not allow any USA Brick and Mortar Establishments sell any substance that actually work to RAISE Testosterone.
          This is why 6-OXO (Original Formula) by ErgoPharm and Tenega Tongkat Ali
          was pulled off the market shelves.
          It’s Funny, Manufacturers can sell a Product that doesn’t work to Raise Testosterone.
          If a Product actually work Raising Testosterone, FDA will pull it off the shelves and ban the populace from benefitting the results.
          You can only Purchase Genuine, Pure, Authentic, Unadulterated, Tongkat Ali
          from Indonesia or Malaysia.
          Genuine, Pure, Authentic, Unadulterated, Tongkat Ali is not CHEAP, it’s EXPENSIVE.
          SEAN, I buy Tongkat Ali by the Kilo from Sources you’re very Familiar.
          What I don’t understand are Guys that are into Health, Wellness, Fitness,
          Longevity, and Anti-Anging who don’t believe in Investing in the BEST
          SUPER HERBS and Nutriceuticals money can buy.
          It’s like investing in a Automobile or Realestate…
          You can buy a car that’s inexpensive that will take you where you need
          to go. The inexpensive car will depreciate in value as soon as you drive it off
          the lot.
          You can buy an Expensive Automobile that will serve you a LifeTime. as well.
          provide you a beneficial Return of Investment from Collectors should you
          be interested in Selling.
          When buying Tongkat Ali buy the BEST or don’t buy at all.
          If you don’t buy the Best you’ll never Experience the EUPHORIA and EUREKA Effects of Tongkat Ali.
          I call it GODs’ Greatest Gift to Mankind in Natural Medicine.
          If you’re, 50, 60, 70, 80, 90, years old Tongkat Ali will give you a Testosterone
          Erection thinking about SEX just like when you were Sixteen.
          Tongkat Ali will CUT YOU UP like SHREADED WHEAT and GIVE YOU
          the Sex Drive of ROCCO SIFFREDI.
          NUFF SAID !!!!!!!!!!!!!!!!!!!!
          I can only Point the Way Grasshopper(s)
          You Must Walk the Path YOURSELF.
          Master Po
          I’m not certain of the Protocol on your website posting links to other websites.
          The links are Educational for you and Your Patrons.
          The first video is a Documentary titled the Disappearing Male.
          The Disappearing Male / Vimeo
          The Disappearing Male video is a case study of HOW XenoEstrogens, PhytoExtrogens, BPA’s (Bisphenol A), e.g. Air, Water, Food Supply, Environment effect the Male Endocrine System slowly killing males,
          as well, their ability to REPRODUCE !!!!!!!.
          An Eye Opening Video to say the least !!!!!!
          Disappearing Male Documentary is Rationale WHY every Man should
          be ingesting, Genuine, Pure, Authentic, Unadulterated, Tongkat Ali.
          Second Video is a Documentary on Tongkat Ali by Medicine Hunter,
          CHRIS KILHAM.

          • Man,
            This was a refreshingly awesome comment!
            If you don;t mind i will probably use it as a testimonial in my tongkat ali extract article which I am not sure if you checked out. But something tells me you may be interested in it haha. I don’t know much about the medicinal tongkat ali you speak of, but I have a supplier from a Sumatra jungle in indonesia, who’s product I know is 100% legit. Maybe not as powerful as medicinal but I do not know. He also tests every batch himself after the supper performs a performs chemical and microbiological analysis of every batch they product.
            You can find my article here.
            And thanks for the links man. I always welcome educational references and I actually can’t wait to check these out.
            Thanks again brother.

  9. A proven system to help men improve their overall health and well being. Featured in the Men’s Health magazine and

  10. I was 50 years old, I recently had some symptoms of testosterone deficiency. I feel tired, decreased libido, irritability. I have to see a doctor and get lots of useful advice. I’m interested in the methods of natural testosterone enhancement and easy, when reading this article I get a lot of useful information. Thank you to the author.

    • Thanks for the comment Rob, cool site. I think I would have to opt for the top 3 to be the easiest and most natural. Eat correctly, workout, and get better sleep. Not only will your testosterone go up but those 3 will improve almost every area of your life.

  11. High vitamin D intake (via D3) is helpful to low D3 tested people. However, if your D3 is already sufficient then thos dosages you advocate can lead to toxicity and the high intake of D3 must be accompanied by a lower level of calcium intake daily or it will affect your bones and loss of bone calcium. One you get to a sufficient level of D3 via blood test results you only need to get a smaller level of D3 supplements to retain that level.
    Also regarding magnesium, it is recommended that you have a 2 to 1 ratio of calcium to magnesium intake daily AT THE MOST – better to have closer to a 1 to 1 ratio or somewhere in between otherwise your bones and tissue calcification will be affected.
    So before switching to higher dosages of anything, understand what interactions with other vitamin or mineral levels are in your body and what you may need to compensate or reduce with other supplements to balance that increase.

  12. I am using a herbal formula containing ashwagandha, mucuna pruriens, gokshura, Chlorophytum borivilianum. I find fascinating the idea of herbs working together in synergy, my mood is better and I have great stamina and energy to get my work done and to make my wife happy

  13. Declining testosterone levels should not be cause for panic, much less for extreme anxiety. You are still a man despite your lesser sex drive, or your smaller erections within shorter periods, or your lower frequency of nocturnal erections although you may feel otherwise.
    Your acceptance of these signs of natural aging as well as your willingness to find effective solutions to these issues, such as taking PRO Testosterone to boost your body’s hormone production, will partly define your manliness as well.

    • Definitely Dario,
      But there is a problem going on in our world besides aging that is causing these low testosterones. And like you said, willingness to find solutions will partly define your manliness.

  14. I am a 51 yr old male who has been working out steady for about 6 yrs. Off and on I would gain muscle and lose fat, but lately I have been gaining fat especially in the ab section and I think it may be due to Low-T. I have been researching natural booster options and so far I like yours the best. In your opinion, do you believe that Tongat ali, DAA and the a strong supplement will be enough? What’s your take on fenugreek? Thanks for your time and I look forward to your response.

    • Hey Rob,
      I think that revamping your diet and lifestyle could be enough alone (no sugar, high fat, low carbs, lots of veggies, working out, low stress). Tongkat Ali would be an amazing added extra. I don’t know about mixing Tongkat with DAA and other stuff. Probably would be fine, but it’s strong. I usually say pick one. I know Testofuel has Fenugreek in it, but I don’t have too much experience with it. It has been proven to have effects. See this article.
      Check out Brett Mckays transformation. Pretty much just diet. He is closer to your age than me.

  15. Hey man I’m 21 years old and would like to rise my testosterone ! Should I go through tongat Ali extract or a raw food diet.

    • Hey James, I would try diet first for a few months. Cut out all sugars, eat more veggies and get a lot of that good fat for your body to convert it into test. If you don’t get the results you want you can then move on to supplementation. Just my advice.

  16. It took an hour to read this.A complete hour.But I have learnt lots.
    I do have a high level of testosterone naturally thank God but I know I can increase it.Thinking of juicing vegetables because I already have a juicer.I eat carrots because I like them .Didn’t know that it was helping me.
    I think I’m low on vit-D .Great Article.

  17. Great article. But where did you get the following information?
    “100 years ago men’s testosterone levels were recorded to be between 800-2000 ng/dL!”

  18. “Eat often if you want to keep your testosterone high. People who go on starvation diets are destroying their testosterone levels. Its one of the worst things you can do.” – It is proved scientifically that fasting increases testosterone and HGH levels, and when you eat, insulin levels go up, testosterone goes down! so eating often will keep insulin levels up and T….

  19. Hey Sean ,
    Thanks for all the time and energy you put into this . Very informative . Great read. As far as intermittent fasting ,it’s the best. Check out Kinobody on YouTube for great info. I just stopped T injections and was looking for a good Tongkat Ali . Is Herbolab better than SD200 from Pure Science Supplements . I know there is a lot of garbage out there,just want the best quality . Thanks again .

  20. What list of green vegetables do you recommend for juicing in juicer? I am fighting hypothyroidism and according to doctor high cholesterol at 69 years old.

    • what list of green vegetables do you recommend for juicing in juicer? I am fighting hypothyroidism and high cholesterol at 69 years old? old?

  21. Hey, Sean,
    I downloaded the 3 ebooks (I’m starting to apply everything I learned from them) so before I write anything else down here gotta give you a big Thank You for them.
    However, there’s something I want to ask about the fat intake – what about natural cheese? Here in my country natural cheese is kinda the ‘must-have’ thing in the fridge and is quite affordable. It has substantial amount of fat and is packed with a loot of protein as well. But will it help testosterone production?
    Hell, that went way longer than expected for a simple question, sorry about that.

    • Hey man, dairy is a strange one as many people are pro it and many against it. If you can tolerate it then it is a great source of fat that is used for testosterone production. And thank you man!

  22. I have been using the Dr. Max Powers testosterone Boost for a few weeks great so far good energy boost before training to soon to gain any size but will definitely keep using and see what i can gain over the next few months

  23. I know that you said you don’t recommend taking testosterone boosting products under 30 but in the case of ashwagandha, which does more than boost testosterone, do you think it would be okay to take that product?

  24. I have tried different products and i have even made a rating of testosterone boosters according to my exprience. But none of them where really effective and worked as claimed on official sites. But no side effects whatsoever

  25. Of course it’s hard to really rate how much a testosterone product REALLY has increased testosterone levels so I judge such a thing on how horny I feel – the Dr Max Powers Testosterone Boost really works. This seems much better than others I’ve tried and I’m seeing fair gains from training.

  26. Hi
    I just got my vitamin levels tested and I lag vitamin D…like really badly. I live in the cold north with very little sunlight in the winter time.
    What should I do?

  27. If you take vitamin D supplements, is there a rebound effect when you stop taking them, or does your body stop producing it naturally when exposed to sun?

  28. Hi,
    I am suffering from Low T and ED. Along with HIIT weight exercises, what supplements can I take. I am planning to take Aswagandha. Do you also suggest ZMA along with that? Is there any other supplements that I am missing and need to take?

  29. Maintain the stretch and do a 360-degree rotation, guiding the penis around with your hand. Do several repetitions then switch to a downward pull. Repeat the same movement for the rest of the repetition time.
    The rotational stretch encourages more blood to enter the penile tissue and it also stimulates regeneration. While the exercise is highly effective, it’s considered a low intensity option that comes with no risk of injuries. As such, the exercise is perfect for beginners.

  30. Hey Sean, great article with some good solid advice, what’s your take on Tongkat ali coffee and do you think it’s strong enough to boost testosterone?

    • You shouldnt need it if you’re a young guy who is drinking lots of water, eating healthy and getting a good sleep. I know plenty of older guys who take Tongkat Ali and really get allot out of it

  31. 1 more point you missed.
    Taking 6 almonds + 2 tea spoons Olive oil a day can boost your testosterone. (Guaranteed treatment).
    This method is being followed by our elders since ages. I dont have any references or show. But, it works.

  32. Any experience with World A.B.S TKA 1:200? After comparing different places/fake lists I decided to order from World A.B.S but unfortunately their Tongkat Ali did nothing. Is it just me or is it fake? I have earlier tried Source Naturals (iHerb) Tongkat Ali and that at least made by balls grow. Should I try Herbolab or just give up?

  33. Great article Sean. What do you think of Forskolin? I have heard that this herb also plays a major role in improving ones testosterone levels… What do you say? Is it worth using?

  34. Great article Sean. I think sleep is fundamental when it comes to lose weight (fat), build muscle, raise T levels and fight stress. Melatonin is a great supplement to achieve better sleep quality hours.
    Best regards my friend!!!

  35. My God, such a great article Sean! It’s always great to meet a fellow Tongkat Ali Extract lover lol. The herb has done serious work on my libido levels!
    How do you feel about using an estrogen blocker such as DIM for Low T purposes?

  36. Testosterone plays an important role in our body. That’s why there are many ways how to help increase testosterone count in the body. By the way, thank you also for sharing some of the ways on how we could boost testosterone naturally.

  37. Talk about a highly informative article dang man! Thanks, going to have to bookmark this to use as a reference in some research I am doing to write my own article I only hope it’s as good as this one. Again thanks!

  38. Before we get into the topic, let’s jog our memory on what testosterone is. The human body is a system made of many components, each with a specific function targeting a specific area that affects our lives. Just like how the brain is associated with mentality, thinking, and rationalization and the heart is associated with blood flow and sentimentality, testosterone are hormones associated with a wide variety of body functions, predominantly sex drive, metabolism, muscle growth, and a general sense of well-being in men (women also have testosterone albeit in low levels)

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